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Posted: February 13, 2018

Wednesday, 14th February

Unicorn Daily Challenge

On the 2:30 x 6 Sets:
3 Front Squats + 6 Back Squats

Set #1 – 70% of 1RM Front Squat

Set #2 – 73% of 1RM Front Squat

Set #3 – 76% of 1RM Front Squat

Set #4 – 79% of 1RM Front Squat

Set #5 – 82% of 1RM Front Squat

Set #6 – 85% of 1RM Front Squat

Warm-up

21 Calorie Bike, Row, or Ski Erg
7 Wall Squats (Video)
15 Calorie Bike, Row, or Ski Erg
5 Wall Squats (Video)
9 Calorie Bike, Row, or Ski Erg
3 Wall Squats (Video)

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 Stiff Legged Deadlifts

Hot Sauce

“Hot Sauce” Part #1
AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (75/55)

Rest 3:00

“Hot Sauce” Part #2
AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (95/65)

Rest 3:00

“Hot Sauce” Part #3
AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (115/80)

Rest 3:00

“Hot Sauce” Part #4
AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (135/95)

Each part is scored independently. Score is total overhead squats.